Date Miles MTD
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Feb 01 0.0 0.0
vandinem wrote: »
In for another 100, short month be damned! @Stoshew71, or anyone else, if you have any tips for a 50+ runner training to improve time per mile, I'm all ears! Realized today that I've run over 650 miles and dropped 20 pounds as part of this Amazing Group since I first jumped in. Hoping for many more! Good luck everybody ...
MobyCarp wrote: »
Dropping 20 pounds should help your speed even without doing anything else specifically aimed at getting faster.
I can't claim to be an expert, but I did start running at age 55, and I'm faster at 60 than I was at 55, 56, or 57. Things I think I know that help speed, in no particular order:
- Intervals. I worked up to the 5K distance starting with walk/run intervals. I ran myself into injury a few times, and always came back to running through walk/run intervals. At the end of the interval work, I was faster than before injury. And that wasn't even intervals designed to be speed work; when I found a scientific coach last year, I started doing designed speed work intervals. That made me faster, too.
- Recovery. Get enough sleep, take enough time off running for your body to recover from running fast, and you run faster the next time you try to run fast.
- Run slower to run faster. You don't try to run as fast as you can every run. You build a base of easy miles, and work on speed for a small portion of your week. Just building a stronger base improves cardiovascular function, which typically translates to running faster.
- Other older runners, including retired coaches with a lot of respect in the local running community, tell me that older guys only need one day of speed work per week. The implied subtext is, the benefit of a second day of speed work is less than the risk of injury that second day adds. This is one of the things that makes me a bit queasy about following my current plan with 2 days of speed work per week; but this is only for 16 weeks. After Boston, I can re-evaluate and maybe go back down to one speed work day per week.
- Good form and running efficiency. I worked on good form from a motivation of avoiding and recovering from injury. It also improves running efficiency, which means I can run faster with the same effort.
- If you have a specific distance in mind, train for that distance. Speed work targeting a 5K race looks different form speed work targeting a half marathon, and both of them look different from speed work targeting a mile race.
- Realistic expectations. No matter how fast you run, there will always be somebody faster.There is a body of scientific research for why most of this stuff works, but @Stoshew71 is better than I am at finding it and posting the stuff that's relevant to individual questions.
runner_girl83 wrote: »
This month i am doing a virtual 10k and 100km for Run For Mental Health!
kateparry84 wrote: »
My first run of the month, 4.3 miles! Might not be a lot but it's my furthest ever run so I'm well happy
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